Overnight oats are easy to prepare in a low FODMAP way for a quick and easy breakfast on the go. There are many flavor combinations that can be put together using low FODMAP fruits, vegetables, nuts, and even chocolate.
Plus, oats are a great source of fiber – something that is often lacking on a low FODMAP diet. And they offer numerous health benefits for the gut and beyond.
So read on if you are ready for a change from your boring, low-fiber bowl of cereal!
And don’t forget to download your copy of my free e-book: Low FODMAP Overnight Oats! This will also add you to my email list, so you never miss a post, recipe, or offer from Gut Health and Nutrition!
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Low FODMAP Overnight Oats Base Ingredients
Old-Fashioned Oats – Also often referred to as rolled oats, this is my product of choice for overnight oats. Avoid quick or instant oats as it may lead to a mushy and sticky bowl of overnight oats.
Some people do use steel-cut oats, but you would need to adjust the recipe to use more liquid and might want to leave it in the fridge for two nights instead of one.
Milk – Regular cow’s milk is high FODMAP (hello, lactose). So, use lactose-free milk or a low FODMAP plant-based milk alternative like almond, macadamia, quinoa, or rice milk.
And just a reminder that it never hurts to check the ingredients on these products. A popular macadamia milk product contains high FODMAP inulin.
Yogurt – Many people with FODMAP intolerance do ok with small portions of yogurt that have live and active cultures because the bacteria can help break down the lactose that is present. I personally use full-fat Greek yogurt because it is thick, creamy, and delightful (and I do ok with lactose).
However, if you are in the elimination phase of your diet, look for a lactose-free product or try coconut yogurt instead. Again, double-check the ingredients to make sure it is indeed low FODMAP.
Chia Seeds – Chia seeds are a great way to add even more fiber and some heart-healthy omega-3 fats. Chia seeds are low FODMAP at a portion of 2 Tablespoons, which is plenty!
Once you have your base, you can add whatever low FODMAP ingredients you would like to add both flavor and nutrition. There are so many possibilities!
See the recipes below for a few options, download the free e-cookbook (and get on my email list), or get inspired and make your low FODMAP creations!
How to Make Low FODMAP Overnight Oats
You will need a medium mixing bowl, a spoon, and a few jars with lids. Other containers with an airtight lid would also work if you don’t have any glass jars on hand.
Gather your ingredients. Mix everything in the medium mixing bowl. Divide between two jars. Refrigerate overnight. It’s as easy as that!
When you pull your overnight oats out of the fridge, you can eat them straight out of the jar or dump them in a bowl. As you will see, I like to top off my oats with some additional ingredients at the time of serving.
Loving it? Double the recipe and make extra jars for later in the week! You can store your low FODMAP overnight oats in the fridge for up to five days.
Low FODMAP Overnight Oat Base
- 2/3 Cup Old-fashioned rolled oats
- 1 Cup Lactose-free milk (see note 1)
- 1/4 Cup Yogurt (see note 2)
- 1 Tablespoon Chia Seeds
- Combine all ingredients in a medium bowl.
- Choose your low FODMAP add-ins and stir to combine. See below for ideas or download our e-cookbook.
- Divide between two containers with lids – pint sized canning jars with reusable plastic lids work well.
- Cover and refrigerate overnight.
- Use lactose-free milk or a low FODMAP plant-based milk alternative like almond, macadamia, quinoa, or rice milk.
- Consider lactose-free yogurt or coconut yogurt if you are in the elimination phase of your diet or do not tolerate cow’s milk yogurt.
Three Flavors to Try (From Our E-cookbook)
Laxation Overnight Oats
Add to the base:
1 Tablespoon Ground Flaxseed (can increase to 2 Tablespoons)
1 Tablespoon Maple syrup
2 Kiwis, chopped; reserve one kiwi for serving
A Sprinkle of Unsweetened Coconut
Banana Split Overnight Oats
Add to base:
½ Banana (firm, green)
¼ Cup Strawberries, Sliced (2-3 medium)
¼ Cup Crushed Pineapple in Juice, liquid drained
1 Tablespoons Cocoa Powder, unsweetened
½ Tablespoon Maple Syrup
1-2 sliced Strawberries
Peanuts or Walnuts
Rich Chocolate Overnight Oats
Add to base:
¼ Cup Avocado, mashed
2 Tablespoons Cocoa Powder
2 Tablespoons Maple Syrup
Slivered Almonds or Walnuts
Strawberries or Raspberries
Note: A low FODMAP serving of avocado is 1/8 whole (30 grams) or ~ 1/4 Cup. Because you are splitting these oats between 2 jars, you could experiment with increasing to 1/2 cup of mashed avocado in your overnight oats.
Note: A low FODMAP serving of strawberries is 5 medium berries.
Achieve your fiber goals on a low FODMAP diet by adding oats. Overnight oats are a quick convenient way to go.
Double your overnight oats or make two different batches at a time to make your mornings a breeze. Store in the fridge for up to 5 days. If they become a little thick, you can always add more liquid.
If you enjoyed this recipe, learn more about oatmeal and FODMAP and the health benefit of oats in my article “Is Oatmeal Low FODMAP?”.
And don’t forget to snag your free copy of my Low FODMAP Overnight Oats E-book with 10 recipes (and get added to my email list so you never miss a blog post, freebie, or offer from Gut Health and Nutrition).
Inspired? What creations have you tried? Comment below!